Recipes for Diabetic

E−Cookbooks Recipe SamplerVJJE Publishing Co.

Table of Contents

Introduction.........................................................................................................................................................1

Apple−Cheddar Popovers ................................................................................................................................2

Cherry Turnovers...............................................................................................................................................3

Chicken Pasta Salad .........................................................................................................................................4

Chocolate Banana Mousse ...............................................................................................................................5

Chocolate Cheesecake .......................................................................................................................................6

Cream Cheese and Jelly Cookies .....................................................................................................................7

Diabetic Fruit Cookies ......................................................................................................................................8

Fourth of July Cheesecake ...............................................................................................................................9

Fresh Vegetable Pizza .....................................................................................................................................10

Fruit Kebabs with Lime Cream .....................................................................................................................11

Fruit Muffins ...................................................................................................................................................12

Fruit Roll Cookies.............................................................................................................................................13

Fruity Sweet Potatoes .....................................................................................................................................14

Fudgy Brownies.................................................................................................................................................15

Lemon Chicken and Rice ...............................................................................................................................16

Lemon Delight Squares ..................................................................................................................................17

Oven Fried Drumsticks ..................................................................................................................................18

Peach Crumb Cobbler ....................................................................................................................................19

Peanut Butter−Coconut−Raisin Granola Bars ............................................................................................20

Special Chocolate Ice Cream .........................................................................................................................21

Spinach−Chicken Rollups ..............................................................................................................................22

Sugar−Free Raisin Bars .................................................................................................................................23

Sugarless Apple Cookies .................................................................................................................................24

E−Cookbooks Recipe Sampler

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Table of Contents

Summer Fruit Trifle .......................................................................................................................................25

Turkey Bow Tie Skillet ...................................................................................................................................27

Turkey Burgers ...............................................................................................................................................28

White Chocolate Orange Mousse ..................................................................................................................29

E−Cookbooks Recipe Sampler

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Introduction

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Introduction 1

Apple−Cheddar Popovers

butter−flavored cooking spray 1 tart apple, such as Pippin, Granny Smith, or Fuji, peeled, cored, and chopped 1/3 cup shredded 2% sharp cheddar cheese 2 large eggs 1 cup unbleached all−purpose flour 1/4 teaspoon salt 1 cup low fat (1%) milk 1 tablespoon reduced−fat margarine, melted

Preheat oven to 450F. Lightly coat 8 popover cups with cooking spray. Place 1 tablespooneach of the apple and cheese at the bottom of each popover cup. In a food processor orblender, combine eggs, flour, and salt. Process until well blended. With the machinerunning,add milk and margarine through the feed tube. Process until smooth. Fill the cupstwo−thirdsfull with the batter. Bake for 15 minutes, reduce oven temperature to 350F, and continue tobake for another 20 minutes until popovers are puffed and golden brown. Let cool at least15 minutes, then remove from pan. Makes 8 servings.

Per serving: 111 calories (28% calories from fat), 5 g protein, 4 g total fat (1.4 g saturatedfat),15 g carbohydrates, 1 g dietary fiber, 58 mg cholesterol, 160 mg sodiumDiabetic exchanges: 1 carbohydrate (bread/starch), 1/2 fat

Apple−Cheddar Popovers 2

Cherry Turnovers

8 frozen phyllo dough sheets, thawed1/4 cup butter or margarine, melted6 Tablespoons no−sugar−added black cherry fruit spread1 1/2 tablespoons cherry liqueur (optional)1 egg1 teaspoon cold water Preheat oven to 400 degrees F. Lightly brush each phyllo sheet withbutter; stack. Cut through all sheets to form six (5−inch) squares. Combine fruit spread and cherry liqueur, if desired.Place 1 tablespoon fruit spread mixture in center of each pile of eight phyllo squares; brush edges of phyllo withbutter. Fold edges over to form triangle; gently press edges together to seal. Place on ungreased cookie sheet. Beattogether egg and water; brush over phyllo triangles. Bake 10 minutes or until golden brown. Cool on wire rack.Serve warm or at room temperature. Makes 6 turnovers Serving size: One turnoverYield: 6Exchanges: 1 1/4 Starch/Bread, 1 3/4 Fat, 2/3 FruitNutrition: 206 Calories, 4 g Protein, 28 g Carbo, 9 g Fat

Cherry Turnovers 3

Chicken Pasta Salad

1/2 cup fat−free mayonnaise3 Tablespoons low−sodium soy sauce2 Tablespoons sherry1/8 teaspoon ground ginger1/4 teaspoon. pepper1 cup cooked spiral pasta, drained2 cups cooked boneless skinless chicken breasts, cut into bite−sized pieces2 cups fresh snow peas, strings removed and blanched2 green onions, sliced1/2 cup water chestnuts, sliced1/4 cup toasted almonds, for garnish

In a small bowl combine the mayonnaise, soy sauce, sherry, ground ginger, and pepper.Set aside. In a separate bowl combine pasta chicken, snow peas, green onions, and waterchestnuts and toss with dressing mix. Refrigerate overnight. Sprinkle with toasted almondsbefore serving.

Serving size: 1 cupYield: 1 saladExchanges: 1/2 Fat, 1 1/2 Meat, 1/2 Starch, 1/2 VegetableNutrition: 132 Calories (22% from fat), 13.3 g Protein, 11.1 g Carbo, 3.2 g Fat

Chicken Pasta Salad 4

Chocolate Banana Mousse

1 ounce unsweetened chocolate1 cup evaporated skim milk3 tablespoons granulated sugar replacement2 egg yolks1/4 teaspoon salt1 teaspoon vanilla extract2 bananas, sliced

Combine chocolate, 1/4 cup of the milk and the sugar replacement in top of doubleboiler. (Chill remaining milk in freezer.)

Cook and stir over simmering water until chocolate melts. Pour amount of hot chocolatemixture over egg yolks and beat well. Pour egg mixture into chocolate mixture on top ofdouble boiler. Stir in salt. Cook and stir over hot water until mixture thickens. Coolcompletely.

Scrape cold or slightly frozen milk into mixing bowl and beat until very stiff. Foldchocolatemixture into stiffly beaten milk. Fold in vanilla extract and banana slices. Spoon into mold,freezer tray or individual cups and freeze until firm. Yields 8 servings.

Diabetic Exchange 1 serving: 1 bread, 1 fat Calories 1 serving: 69

Chocolate Banana Mousse 5

Chocolate Cheesecake

1−1/2 cups graham cracker crumbs1/3 cup butter, melted3 packages (8 ounces each) reduced−fat cream cheese, softened1 cup plus 2 tablespoons sugar, divided4 eggs2 teaspoons vanilla extract, divided1/4 cup unsweetened cocoa1 container (16 ounces) reduced−fat sour cream

Preheat the oven to 350 degrees F. In a medium bowl, combine the graham crackercrumbsand butter; mix well. Press into a 10−inch springform pan, covering the bottom and sides.Chillwhile preparing the filling.

In a large bowl, blend the cream cheese and 1 cup sugar with an electric beater. Add theeggsone at a time, beating well after each addition. Add 1 teaspoon vanilla and the cocoa; mixwell,then pour into the chilled crust. Bake for 50 to 55 minutes, or until firm. Remove from theovenand let cool for 5 minutes. (Leave the oven on.)

In a medium bowl, with a spoon, mix the sour cream and the remaining 2 tablespoonssugarand 1 teaspoon vanilla until well combined. Spread over the top of the cheesecake andbake for5 minutes. Let cool, then refrigerate overnight before serving.

Serving Size: 1 sliceYield: 16 slicesNutrition: 279 calories (156 from fat), 24g Carb, 1g Fiber, 9g Protein, 17g Fat (11gSaturated)Exchanges: 1−1/2 Carbohydrate, 1 Medium−Fat Mat, 2−1/2 Fat

Chocolate Cheesecake 6

Cream Cheese and Jelly Cookies

3/4 cup margarine, softened1 package (8 ounces) reduced−fat cream cheese, softened2 1/2 teaspoons Equal® for Recipes or 8 packets Equal® sweetener or 1/3 cup Equal®Spoonful2 cups all−purpose flour1/4 teaspoon salt1/4 cup black cherry or seedless raspberry spreadable fruit

Beat margarine, cream cheese and Equal® in medium bowl until fluffy; mix in flourand salt to form a soft dough.

Cover and refrigerate until dough is firm, about 3 hours.

Roll dough on lightly floured surface into circle 1/8 thick; cut into rounds with 3−inchcutter.

Place rounded 1/4 teaspoon spreadable fruit in center of each round; fold rounds in halvesand crimp edges firmly with tines of fork. Pierce tops of cookies with tip of sharp knife.

Bake cookies on greased cookie sheets in preheated 350 degree F oven until lightlybrowned,about 10 minutes. Cool on wire racks. Makes about 3 dozen

Serving size: 1 cookieYield: 36Exchanges: 1/2 Bread, 1 FatNutrition: 80 Calories, 1 g Protein, 7 g Carbo, 5 g Fat

Cream Cheese and Jelly Cookies 7

Diabetic Fruit Cookies

3 medium sized ripe bananas1 1/2 cups coarsely chopped mixed dried fruits (such as dates, apricots and raisins)1/3 cup peanut or safflower oil1 teaspoon vanilla1/8 teaspoon salt1/2 cup chopped nuts (walnuts, almonds or pecans)1 1/2 cup rolled oats1/2 cup uncooked oat bran Preheat oven to 350F. Grease 2 large cookie sheets. Mash bananas in large bowl untilsmooth (You should have about 1−1/2 cups). Stir in oil, vanilla and salt. Add oats, oatbran,mixed fruits and nuts; stir well to combine. Drop by rounded measuring tablespoonfuls ontoprepared cookie sheets, about 1 inch apart. Flatten out slightly with back of spoon.Bake about 20−25 minutes or until bottom and edges of cookies are lightly browned.Transfer cookies onto wire rack to cool completely. Store in refrigerator. Yield: 24 servings

105 calories per cookie, Protein 2 g , Fat 5 g , Carbohydrates 14 g , Sodium 14 g,Cholesterol O mg.

Diabetic Fruit Cookies 8

Fourth of July Cheesecake

3 cups vanilla wafer crumbs4 Tablespoons margarine, metled3 Tablespoons NutraSweet® Spoonful1 envelope (1/4 ounce) unflavored gelatin1 cup skim milk2 packages (8 ounces each) reduced fat cream cheese, softened1 package (3 ounces) reduced fat cream cheese, softened2 Tablespoons lemon juice1 Tablespoon grated lemon rind2 teaspoons vanilla1/3 to 1/2 cup NutraSweet® Spoonful1 pint blueberries2 pints raspberries

Mix crumbs, margarine and 3 Tablespoons NutraSweet® Spoonful in medium bowl;pat evenly on bottom of jelly roll pan, 15 by 10 inches.

Sprinkle gelatin over milk in small saucepan; let stand 2 to 3 minutes. Heat over mediumlow heat, stirring constantly, until gelatin is dissolved. Cool to room temperature.

Beat cream cheese until fluffy in large bowl; gradually beat in milk mixture. Beat in lemonjuice and rind, vanilla and 1/3 to 1/2 cup NutraSweet® Spoonful. Pour mixture over crust;refrigerate until set, 3 to 4 hours.

Before serving, decorate to look like an American flag, using blueberries for the stars andthe raspberries for the stripes.

Serving size: 1 sliceYield: 16 slicesExchanges: 1 starch, 2 fatNutrition: 170 Calories, 5 g Protein, 16 g Carbo, 10 g Fat

Fourth of July Cheesecake 9

Fresh Vegetable Pizza

2 (4−ounce) fresh pizza bread shells olive oil vegetable spray 1/2 teaspoon garlic powder, or to taste 1/2 cup grated part−skim mozzarella cheese 2 button mushrooms, thinly sliced 1 small yellow summer squash, 3 ounces, thinly sliced 1 plum tomato, 3 ounces, thinly sliced 1/2 green bell pepper, 3 ounces, chopped 2 tablespoons fresh basil chopped 1 tablespoon grated Parmesan cheese

Preheat oven to 450F. Place the pizza shells on a pizza stone or heavy non−stickcookie sheet. Lightly coat shells with cooking spray and sprinkle each shell with1/8 teaspoon of the garlic powder. Sprinkle each shell with 1/4 cup mozzarella cheese.Arrange the mushroom slices around the outside of the shell. Cover the shell with squashslices and then, tomato slices and bell pepper. Top with fresh basil, the remaining garlicpowder, the remaining mozzarella cheese, and the Parmesan cheese. Coat again withcooking spray.

Bake for 12 −15 minutes until vegetables are cooked and cheeses have melted. Cut inhalf and serve immediately. Makes 4 servings.

Per serving: 260 calories (30% calories from fat), 6 g protein, 8 g total fat (2.6 g saturatedfat),36 g carbohydrates, 4 g dietary fiber, 9 mg cholesterol, 233 mg sodiumDiabetic exchanges: 2 1/2 carbohydrate (2 bread/starch, 1 vegetable), 1 fat

Fresh Vegetable Pizza 10

Fruit Kebabs with Lime Cream

1/2 cup low fat sour cream 1 1/2 tablespoons fresh lime juice sugar substitute equivalent of 1 tablespoon sugar 1/2 teaspoon grated lime zest 1/2 ripe honeydew melon, about 2 pounds, peeled, seeded, and cut into cubes 1 pound strawberries or blackberries, cleaned

Combine the sour cream, lime juice, sugar substitute, and lime zest in a small bowl.Cover and refrigerate until ready to serve.

Alternate the fruit on four skewers. Arrange on a platter. Cover and refrigerate for upto an hour. To serve, spoon a puddle of the lime cream on a dessert plate. Top witha fruit skewer and serve. Makes 4 servings.

Per serving: 134 calories (15% calories from fat), 3 g protein, 2 g total fat (1.5 g saturatedfat),29 g carbohydrates, 4 g dietary fiber, 10 mg cholesterol, 75 mg sodiumDiabetic exchanges: 2 carbohydrate (fruit), 1/2 fat

Fruit Kebabs with Lime Cream 11

Fruit Muffins

1 cup chopped dates1/2 cup margarine1/4 teaspoon salt1/2 cup raisins1/2 cup chopped prunes (dried)1 cup water2 eggs, beaten1 teaspoon vanilla1/2 cup chopped nuts1 cup flour1 teaspoon baking soda

Combine dates, raisins, prunes and water and bring to a boil for 5 minutes.Stir in margarine and salt while hot. Let cool. Add eggs, vanilla and nuts.Mix flour and soda together in a separate bowl. Add to wet mixture. Stir until just moist.Spoon into greased muffin tins. Bake in 350 degree F oven for 15 minutes.

Serving size: 1 muffinYield: 12Exchanges: N/ANutrition: 148 Calories, 3 g Protein, 27 g Carbo, 4 g Fat

Fruit Muffins 12

Fruit Roll Cookies

1 cup margarine, softened 8 ounce regular or reduced calorie cream cheese, softened 3 cup all−purpose flour 1/2 teasspoon salt 1 Tablespoon sugar 1 10 ounce jar all−fruit preserves (no sugar added) In a large mixing bowl, combine margarine and cream cheese; beat untilwell blended. Lightly spoon flour into measuring cup; level off. With mixer on low, gradually add flour,sugar, and salt. Mix well. On a lightly floured surface, shape into a ball or log; cover with plastic wrap andrefrigerate for one hour for easier handling. Preheat oven to 350°F. Divide dough into three equal parts. On a flouredsurface, roll each section of dough into a rectangle approximately 8" x 14" Carefully spread about one−thirdof the jar of All−Fruit. Roll up jelly roll style beginning with one of the longer sides. With a sharp knife, slice into1/2" thick slices. Place cookies, flat side down, on a greased cookie sheet, about 1/2" apart. Bake 25−30 minutes oruntil lightly golden. Cool on racks. Store in a tightly covered container. Serving size: 1 cookie Yield: 60 cookies Nutrition: 68 calories, 6 g Carbohydrates, 4 g Fat, 1 g Protein

Fruit Roll Cookies 13

Fruity Sweet Potatoes

4 medium sweet potatoes, unpeeled1 teaspoon low−fat margarine1/4 cup unsweetened pineapple juice2 tablespoons low−sodium chicken broth1 tablespoon chopped pineapplePinch of cinnamonPinch of grated nutmegPinch of allspiceNonstick cooking spray

Preheat oven to 375 degrees F. Boil the potatoes in a pan until tender, about 30 minutes.Remove skins. In a large bowl, mash the pulp. Add the margarine, fruit juice and brothand whip until fluffy. Add the chopped pineapple and spices. Coat a 1−quart baking dishwith nonstick cooking spray. Transfer the potato mixture to the dish. Bake 30 minutesor until lightly browned. Makes 8 servings.

Nutrition information per 2/3 cup serving: 116 calories; 0.7g fat (0.2g saturated fat;5% of calories from fat); 0.1mg cholesterol; 23mg sodium; 26.1g carbohydrate;2.7g fiber; 1.8g protein Exchange value: 1 1/2 starch

Fruity Sweet Potatoes 14

Fudgy Brownies

6 Tablespoons margarine4 ounces unsweetened chocolate1/3 cup skim milk1/3 cup apricot preserves with NutraSweet® brand sweetener or apricotspreadable fruit1 egg yolk1 teaspoon vanilla1/2 cup all−purpose flour10 3/4 teaspoons Equal® Measure or 36 packets Equal® sweetener or 1 1/2 cups Equal® SpoonfulTM1/2 teaspoon baking powder1/8 teaspoon salt3 egg whites1/8 teaspoon cream of tartar1/3 cup coarsely chopped walnuts (optional) Heat margarine, chocolate, milk and apricot preserves in small saucepan,whisking frequently, until chocolate is almost melted. Remove from heat; whisk in egg yolk and vanilla; mixin combined flour, Equal®, baking powder, and salt until smooth. Beat egg whites and cream of tartar to stiff peaks in large bowl. Foldchocalate mixture into egg whites; fold in walnuts if desired. Pour batter into greased 8−inch square baking pan. Bake in preheated 350 degree F oven until brownies are firm to touch andtoothpick comes out clean, 18 to 20 minutes (do not overbake). Cool on wire rack. Server warm or at roomtemperature. Makes 16 brownies. Serving size: One BrownieYield: 16Exchanges: 1/2 bread, 1 fatNutrition: 99 Calories, 2 g Protein, 9 g Carbo, 7 g Fat

Fudgy Brownies 15

Lemon Chicken and Rice

1 lb. boneless, skinless chicken breasts, cut into strips1 medium onion, chopped1 large carrot, thinly sliced2 garlic cloves, minced2 tablespoons butter or margarine2 tablespoons cornstarch1 (14 1/2 oz.) can chicken broth2 tablespoons lemon juice1/2 teaspoon salt, optional1 1/2 cup uncooked instant rice1 cup frozen peas

In a skillet, cook the first 4 ingredients in butter for 5 to 7 minutes or until chicken is nolonger pink. In a bowl combine cornstarch, broth, lemon juice and salt if desired untilsmooth. Add to skillet and bring to a boil.

Cook and stir for 2 minutes or until thickened. Add rice and peas. Remove from the heat;cover and let stand for 5 minutes. Serves 6.

Nutritional Analysis: One serving (prepared with reduced−fat margarine and low sodiumchicken broth and w/o salt) equals: 235 calories, 156 mg sodium, 43 mg cholesterol,27 gm carbohydrate, 20 gm protein, 5 gm fat

Diabetic Exchanges: 2 lean meat, 1 1/2 starch. 1 vegetable

Lemon Chicken and Rice 16

Lemon Delight Squares

Crust: 1/4 cup diet margarine 1 cup graham cracker crumbs 1/4 cup Splenda® granular

Preheat oven to 350ºF. Melt the margarine and stir it into a mixture of the graham crackercrumbs and Splenda® Granular. Press into an 8−inch square pan. Bake for 10 minutes.Set aside to cool.

Filling: 1/3 cup all−purpose flour 1 1/4 cup Splenda® granular 2 tablespoons water 4 egg yolks 1/4 cup lemon juice or the juice of 2 lemons 2 tablespoons finely grated lemon rind 4 egg whites 1/2 teaspoon cream of tartar Graham cracker crumbs

In a heavy saucepan or double boiler, combine the flour, second amount of Splenda®Granular,water, egg yolks, lemon juice and grated lemon rind. With a wooden spoon, stir constantlyoververy low heat for about 5 minutes.

Beat the egg whites for 30 seconds until frothy, then add the cream of tartar and beat for afurther2 1/2 minutes. Fold the stiffly beaten egg whites into the lemon sauce and spread over thecooledcrust. Sprinkle with graham cracker crumbs. Bake at 350ºF for approximately 15 minutes.

Turn off the oven and leave the pan inside for a further 5 minutes or until the squares areset.Allow to cool; loosen the edges and slice. Yields 16 squares.

1 square = 89 calories; 11.4g carbohydrate; 2.5g protein; 3.7g fat; 0.5g fiber; 71mg sodium

Lemon Delight Squares 17

Oven Fried Drumsticks

1/4 cup all−purpose flour1 egg1/4 cup low−fat (1%) milk1 cup coarsely crushed oven−toasted corn cereal1/2 teaspoon dried oregano1/2 teaspoon garlic powder1/2 teaspoon onion powder1/2 teaspoon paprika1/2 teaspoon dried basil1/2 teaspoon salt1/4 teaspoon black pepper8 chicken drumsticks, skin removedNonstick cooking spray

Preheat the oven to 375 degrees F. Coat a rimmed baking sheet with nonstick cookingspray.Place the flour in a shallow dish. In a second shallow dish, beat the egg with the milk. In athirdshallow dish, mix the crushed cereal with the seasonings.Dip the chicken in the flour, then into the egg mixture, then into the cereal mixture, coatingevenly with each. Arrange the chicken on the baking sheet and coat with nonstick cookingspray.Bake for 25 minutes, then turn the chicken and bake for 25 more minutes, or until no pinkremains in the chicken and it turns golden.

Serving Size: 2 drumsticksYield: 8 (4 servings)Nutrion: 247 calories (59 from fat), 17g Carb, 1g Fiber, 28g Protein, 7g FatExchanges: 1 Starch, 3 Lean Meat

Oven Fried Drumsticks 18

Peach Crumb Cobbler

2 cups fresh peaches, sliced1/3 cup graham cracker crumbs1/2 teaspoon cinnamon1/4 teaspoon nutmeg2 teaspoons low−calorie margarine

Preheat oven to 350°F. Place the sliced peaches in the bottom of an 8x8x2−inch baking pan.In a small mixing bowl, combine the graham cracker crumbs, cinnamon and nutmeg; mixwell.

Gradually blend in margarine and sprinkle mixture over peaches. Bake uncovered for 25 to30minutes. Remove from the oven and let cool slightly before serving.

Serving size: 1/2 cupYield: Four servingsExchanges: 1 fruitNutrition: 74 Calories, 15g carbohydrates (2g fiber, 9g sugars), 1g protein, 2g fat 0mg cholesterol, 57 mg sodium

Peach Crumb Cobbler 19

Peanut Butter−Coconut−Raisin Granola Bars

1−1/3 cups rolled oats 2/3 cup raisins 1/2 cup bran flakes 1/3 cup unsweetened coconut 3 tablespoons chocolate chips 2 tablespoons chopped pecans 1 teaspoon baking soda 1/4 cup peanut butter 1/4 cup brown sugar 3 tablespoons margarine or butter 3 tablespoons honey 1 teaspoon vanilla

Preheat oven to 350F. Spray a 9−inch square pan with vegetable spray.

Put rolled oats, raisins, bran flakes, coconut, chocolate chips, pecans, and bakingsoda in bowl. Combine until well mixed.

In small saucepan, whisk together peanut butter, brown sugar, margarine, honey andvanilla over medium heat for approximately 30 seconds or just until sugar dissolvesand mixture is smooth. Pour over dry ingredients and stir to combine. Press into preparedpan and bake for 15 to 20 minutes or until browned. Let cool completely before cuttinginto bars. Yield: 25 bars

Nutritional Information Per Serving (1 bar):Calories: 97, Fat: 5 g, Carbohydrate: 13 g, Fiber: 1 g,Protein: 2 g, Sodium: 77 mg, Cholesterol: 0 mgDiabetic Exchanges: 1/2 Fruit, 1/2 Other Carbohydrate, 1 Fat

Peanut Butter−Coconut−Raisin Granola Bars 20

Special Chocolate Ice Cream

1 package (1.5 ounces) sugar−free instant chocolate pudding mix6 packets artificial sweetener (equivalent to 1/4 cup sugar)2 Tablespoons baking cocoa1 teaspoon vanilla extract4 cups evaporated milk4 ounces light frozen whipped topping, thawed

In a blender, combine the pudding mix, sweetener, cocoa, milk and vanilla; process onlow until smooth. Fold in the whipped topping until smooth. Pour into a shallow 2−quartfreezer container. Cover and freeze for 30 minutes. Stir with a wire whisk; return to freezeruntil ready to serve.

Makes 12 servings.

Serving size: 1/2 cupYield: 12Exchanges: 1 nonfat milk, 1/2 starch, 1/2 fatNutrition: 140 Calories, 10g Protein, 20g Carbohydrate, 3g Fat

Special Chocolate Ice Cream 21

Spinach−Chicken Rollups

8 oz. pkg. nonfat cream cheese, softened 3 tablespoons chopped green onion 1½ cups cooked chicken breast, cut in small chunks 2 tablespoons nonfat sour cream 1 teaspoon dried dill 4 (10 inch) low−fat flour tortillas 1½ cups fresh spinach Nonfat ranch salad dressing or salsa (not included in nutritional information)

Combine cream cheese, onion, chicken, sour cream and dill in medium bowl; mix untilblended. Spread ¼ cup filling on each tortilla; place spinach leaves on top, leaving about½ inch border. Roll tortllas tightly and wrap in plastic wrap. Refrigerate at least 1 hourbefore serving. Slice and serve with nonfat ranch dip or salsa. Serves: 6

Nutrition per ServingCalories 120Carb Choices : 1Exchanges : 1½ meat, 1½ starch, 1 vegetable Fat 2 gCarbohydrates 15 gProtein 11 gCholesterol 11 mgDietary Fiber 1 gSodium 158 mg

Spinach−Chicken Rollups 22

Sugar−Free Raisin Bars

1 cup raisins1/2 cup water1/4 cup margarine1 teaspoon ground cinnamon1/4 teaspoon nutmeg1 cup all−purpose flour1 egg, lightly beaten3/4 cup unsweetened applesauce1 tablespoon sugar substitute1 teaspoon baking soda1/4 teaspoon vanilla extract

In a saucepan, over medium heat, cook the first 5 ingredients until margarine is melted;continue cooking for 3 minutes. Add all remaining ingredients.

Spread into an 8−inch square baking dish that has been sprayed with nonstick cookingspray. Bake at 350ºF for 25 to 30 minutes or until lightly browned.

Nutritional Analysis: One serving equals 92 calories, 97 mg sodium, 13 mg cholesterol,15 gm carbohydrate, 2 gm protein, 2 gm fat, Diabetic Exch. 1 starch, 1/2 fat

Sugar−Free Raisin Bars 23

Sugarless Apple Cookies

3/4 cup chopped dates 1/2 cup finely chopped peeled apple 1/2 cup raisins 1/2 cup water 1 cup plus 1 tablespoon all−purpose flour 1 teaspoon ground cinnamon 1 teaspoon baking soda 1/2 teaspoon salt (optional) 2 eggs 1 teaspoon liquid sweetener

In a large saucepan, combine dates, apples, raisins and water. Bring to a boil; reduce heatand simmer for 3 minutes. Remove from heat; cool.

Combine flour, cinnamon, baking soda, and salt, if desired. Stir into apple mixture and mixwell. Combine eggs and sweetener; add to batter.

Drop by tablespoonsful onto a nonstick baking sheet. Bake at 350 degrees F for 10 to 12minutes. Yields 2 dozen.

Nutritional Analysis: One serving (prepared w/o added salt) equals: 54 calories, 24 mgsodium,18 mg cholesterol, 18 gm carbohydrate, 1 gm protein, 1 gm fat

Diabetic Exchanges: 1/2 starch, 1/2 fruit

Sugarless Apple Cookies 24

Summer Fruit Trifle

1 package (18.25 ounces) yellow cake mix1 1/3 cups water3 egg whites2 cups sliced strawberries2 to 3 Tablespoons NutraSweet® SpoonfulMilk Custard (recipe below)1 cup raspberries2 nectarines or peaches, sliced1 medium banana, sliced1 pint blueberriesLight whipped topping

Make cake mix according to package directions, using water and egg whites; bake in a13 by 9−inch baking pan. Cool on wire rack. Cut half the cake into 1−inch cubes (freezeor reserve remaining cake for another use).

Process strawberries in blender or food processor until smooth; stir in NutraSweet®Spoonful. Layer 1/3 of the cake cubes in bottom of 2−quart glass serving bowl. Spoon1/3 of the Milk Custard and strawberry puree over cake and top with 1/3 of the raspberries,nectarines, banana and blueberries. Repeat layers 2 times. Refrigerate at least 1 hour beforeserving. Garnish with whipped topping.

Makes 12 servings.

Serving size: 1/12 recipeYield: 12Exchanges: 1/2 Skim Milk, 1 Starch, 1 FruitNutrition: 175 Calories, 4 g Protein, 35 g Carbo, 3 g Fat

Milk Custard1 cup skim milk2 eggs2 Tablespoons flour1/4 teaspoon ground nutmeg3 to 4 Tablespoons NutraSweet® Spoonful

Heat milk just to boiling in small saucepan; remove from heat. Mix eggs and flour insmall bowl. Stir in 1/4 cup hot milk into egg mixture; stir egg mixture into milk insaucepan.

Cook over low heat, stirring constantly, until thickened. Cool until warm; stir in nutmeg

Summer Fruit Trifle 25

and NutraSweet® Spoonful. Refrigerate until chilled.

Makes about 1 1/2 cups.

E−Cookbooks Recipe Sampler

Summer Fruit Trifle 26

Turkey Bow Tie Skillet

1/2 lb. ground turkey breast1 1/2 teaspoon vegetable oil3/4 cup chopped celery1/2 cup chopped onion1/2 cup chopped green pepper1 garlic clove, minced1 (14 1/2 oz.) can chicken broth2 cups uncooked bow−tie pasta1 (14 1/2 oz.) can stewed tomatoes1 tablespoon vinegar3/4 teaspoon sugar1/2 teaspoon chili powder1/2 teaspoon garlic salt, optional2 tablespoons grated Parmesan cheese1 tablespoon minced fresh parsley

In a large skillet or Dutch oven, brown turkey in oil. Add celery, onion, green pepperand garlic; cook until vegetables are tender. Remove turkey and vegetables with a slottedspoon and keep warm.

Add broth to the pan; bring to a boil. Add pasta; cook for 10 minutes or until tender.Reduce heat; stir in tomatoes, vinegar, sugar, chili powder, garlic salt if desired and turkeymixture. Simmer for 10 minutes or until heated through. Sprinkle with Parmesan cheeseand parsley. Serves 6.

Nutritional Analysis: One (1−cup) serving (prepared with low−sodium broth andno−salt−addedtomatoes and without garlic salt) equals: 208 calories, 128 sodium, 22 mg cholesterol,30 gm carbohydrate, 15 gm protein, 3 gm fat. Diabetic Exchanges: 2 starch, 1 meat

Turkey Bow Tie Skillet 27

Turkey Burgers

1 pound ground turkey breastEgg substitute equal to 1 egg1/4 cup dry bread crumbs1 teaspoon steak sauce1 teaspoon spicy brown mustard1/4 teaspoon dried thyme1/4 teaspoon pepper4 hamburger buns, splitLettuce leaves and tomato slices

In a bowl, combine the first 7 ingredients. Shape into four burgers (for easier shaping,use cold wet hands or disposable plastic gloves). Pan−fry, grill or broil until no longer pink.Serve on buns with lettuce and tomatoes. Serves 4.

Nutritional Analysis: 285 calories, 411 mg sodium, 35 mg cholesterol, 26 gm carbohydrate,33 gm protein, 6 gm fat

Diabetic Exchanges: One serving equals 4 very lean meat, 2 starch

Turkey Burgers 28

White Chocolate Orange Mousse

1 1/2 cups cold skim milk1 package (4−serving size) JELL−O White Chocolate Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling2 cups thawed COOL WHIP LITE Whipped Topping1/2 teaspoon grated orange peel

Pour cold milk in medium bowl. Add pudding mix. Beat with wire whisk 1 minute.Gently stir in whipped topping and orange peel. Spoon into dessert dishes. Refrigerateuntil ready to serve. Makes 6 servings.

Serving size: 1/6 recipeYield: 6Exchanges: 1 Carbohydrate, 1/2 FatNutrition: 90 Calories, 2g Protein, 13g Carbo [0g dietary fiber, 7g sugars], 3g Fat

White Chocolate Orange Mousse 29